Presentation Skills

Coping with nerves

Tips for staying calm

Preparing and practising your presentation will help you to feel more confident, but there are also practical steps that you can take to manage stress related to public speaking and looking more confident than you might feel:

• Arrive early to familiarise yourself with the room and the technology you will be using. If this is not possible on the day then try to visit the room in advance.
• Wear comfortable and breathable clothing to avoid overheating or feeling more uncomfortable than you might already be feeling.
• Have a bottle of water with you as you are likely to get thirsty. It also provides a natural pause in your presentation for you to gather your thoughts.
• Avoid fidgeting by holding something in your hand such as a pen, PowerPoint clicker, water bottle or your notes. If your hands are occupied you are far less likely to put them in your pockets, play with your hair etc.
• If you find eye contact challenging then look at the tops of your audiences' heads. This gives the impression that you are making eye contact but feels a lot less intense.
• Talk more slowly than you think you need to. It is important that your audience can understand you so you need to speak slower than you would in normal conversation.
• Before your presentation, take deep breaths, breathing out for longer than you breathe in. This helps to calm your body. To do this, count to four when you breathe in and then count to six or seven as you breathe out, pursing your lips together to allow the air to flow slowly.
• In your head, repeat the words "I am excited". This helps "trick" your brain into thinking that the nerves you are feeling are actually those of excitement. This will not take away your nerves but does help reduce them.